One of the most optimal diets based on a good scientific and medical basis is ketogenic. Originally developed for the treatment of childhood epilepsy, this diet is low in carbohydrates, high in fat and moderate in protein. Such a diet leads to ketosis, during which the body's fats are burned.
The essence of ketosis
With a diet in which carbohydrate intake is limited, external resources for glucose production are excluded. The brain is forced to give the body a command to compensate for its absence, and its own fats act as a compensation resource. They are converted into fatty acids and ketone bodies. It is the ketones that replace the missing glucose. An increase in their concentration in the blood is called ketosis. In fact, this is the process of survival of the body and salvation of the brain with an insufficient intake of carbohydrates and fats from the outside.
The keto diet for weight loss
Originally created to prevent seizures, the keto diet can be used as an effective weight loss system. Its use causes the liver to produce ketones and a sharp drop in insulin levels. Insulin is responsible for organizing the fat deposits in the body. A drop in insulin concentration leads to weight loss: fat is not stored, but consumed by the body for energy.
In addition to the main benefit of being in ketosis, this diet has bonus properties:
- hunger decreases;
- the body contains a constant source of energy;
- sticking to a keto diet can be quite lengthy;
- is great for sports that require a lot of endurance as it conserves glycogen stores.
The Low Carb High Fat ("low carbohydrate, high fat") principle, first implemented by dieticians in Sweden, has become the confirmation of the correctness of the idea of "fat" diets.
LCHF diets, which appeared in the early 2000s, have already proved their relevance and harmlessness to the body.
BUCH works in a very similar way: the abbreviation stands for protein-carbohydrate alternation of food. Due to this alternation, the body resorts to the emergency burning of stored glycogen and therefore of its own fats.
In the classic antiepileptic keto diet, the ratio of fat to protein-carbohydrate is 4: 1. The keto version for weight loss is geared towards higher protein content and lower carbohydrate content.
Avoiding carbohydrate-rich foods is a practical step. This:
- sweet fruits and vegetables;
- baked goods;
- paste;
- sugar;
- starchy and leguminous vegetables.
A large number of fat-saturated foods are introduced into the diet: cheeses, fatty cottage cheese and butter. Since MCFAs are preferred for the keto diet, one option is a diet that includes coconut oil. In this product, the concentration of MCT (oil, consisting of medium chain elements 6-12 atoms long) is maximum (15%).
For a daily keto diet, 20-30 grams of carbohydrates are sufficient. This means net, i. e. NET, weight.
Calculating NET carbohydrates is easy - subtract the fiber from your total carbohydrate intake.
There are no significant protein restrictions. Its intake should be within 25% of all food consumed.
There are three types of keto diet:
- Standard. This option results in an almost total rejection of carbohydrates for the entire duration.
- Target. Allows the intake of small amounts of carbohydrates to restore glycogen after an intense workout or after physical activity.
- Loop. The consumption of carbohydrates is assumed as needed, in direct relation to the degree of impoverishment of the organism.
Stages of the diet
It will take a week for the body to adapt to such a diet. This process takes place in three stages. The first two stages usually take two days and include:
- Twelve-hour phase of glycogen production from the carbohydrates of the food consumed;
- the body's use of glycogen stored in liver tissue and muscles.
This is followed by a phase lasting three to five days, during which the body tries to obtain the missing energy from the proteins of the daily diet and from the muscles of the body. This phase is more difficult than the previous ones both psychologically and purely physically.
The next step is the end of the adaptation of the metabolism to an artificially created extreme regime, the burning of one's own stores of triglycerides and the production of ketone bodies. With the onset of ketosis, the breakdown of the body's proteins slows down.
Under these conditions, weight loss is between 0. 5 and 2. 5 kg per week.
The plan for the first week includes a 50/50 protein and fat intake. To maintain muscle mass and not expose the body's proteins to degradation, it is necessary to ingest at least 4 g of protein per 1 kg of body weight with food.
The second week assumes this relationship:
- fat - 65-75%;
- proteins - 25-30%;
- carbohydrates - 5%.
Benefits of the keto diet
While the weight loss is comparable, the keto diet has a number of beneficial differences over calorie-restricted diets.
- Reduces insulin levels more markedly.
- Reduces sugar levels in the body, being an excellent prevention for diabetes and one of the methods of its treatment.
- Promotes higher brain performance by helping to avoid spikes in blood sugar levels and increasing the amount of beneficial fatty acids in this regard.
- Weight loss during the keto diet leads to stabilization of blood pressure.
- The condition of the skin improves, which is especially important for women.
- There is a classic version of the diet that effectively counteracts the development of epilepsy.
- Excellent for endurance sports as it conserves insulin reserves.
Contraindications and side effects
For most healthy people, practicing a ketogenic diet is safe. Along with this, in the presence of a number of diseases, a preliminary consultation with a nutritionist is required.
Keto restrictions can be caused by:
- taking antidiabetic drugs;
- arterial hypertension;
- the need for breastfeeding;
- the presence of liver disease, kidney disease or pathologies of the cardiovascular system.
Uncommon side effects of practicing the keto diet include:
- muscle cramps;
- constipation;
- decrease in the level of physical endurance in those who use keto for the first time;
- hair loss;
- lack of breast milk or decrease in its quality during breastfeeding;
- aggravation of symptoms of gallstone disease;
- dyspepsia;
- the appearance of skin itching;
- decreased mental alertness and prolonged concentration ability;
- imbalance in the diet.
The Keto diet menu
To quickly enter a state of ketosis, carbohydrate intake should be limited to a daily requirement of 15 grams. The diet involves obtaining these nutrients mainly from nuts, vegetables and dairy products.
So,What you can eat on the Keto diet, food list:
- meat, fish and eggs in any form - are the main suppliers of proteins and polyunsaturated fatty acids;
- seafood - due to their saturation with microelements;
- green leafy vegetables rich in fiber;
- ground vegetables;
- dairy products - contain a lot of calcium, vitamins and minerals;
- berries with a low glycemic index - blackberries, raspberries;
- low carbohydrate sweeteners;
- coconut oil and other saturated fats;
- sour apples, cherries, pomegranates.
How to replace bread
The question is what to eat instead of bread? This can be a thin toasted egg omelette. You can also buy almond flour, coconut and make them your "bread". Fried cheese or plain cheese will also form the basis of a sandwich with vegetables, fish or meat.
Distribution of food throughout the day
- Breakfast. The approximate calorie content is in the range of 550-600 kcal. Cheese, vegetables, scrambled eggs or a protein shake. During breakfast, you shouldn't consume more than 15g of carbohydrates.
- Lunch in terms of carbohydrates is limited to the same 15 g, but the calorie content is lower: 350–400 kcal. Lunch includes meat soup or meatballs without pasta. Another option is rice and chicken breast.
- Dinner is possible with meat or fish with green vegetables. Calorie content - 300 kcal.
- Snacks in total should not bring more than 5g of carbohydrates to the body. Includes cheese, fish, nuts, cottage cheese.
Rules for entering ketosis
The following steps can help you enter ketosis optimally:
- refusal of frequent short-term snacking, which leads to an increase in insulin;
- dosed execution of physical exercises;
- a menu with priority on fat as the main source of energy in a ketogenic diet;
- by reducing protein intake to 1. 5 g per 1 kg of body weight;
- consumption of net carbohydrates in doses not exceeding 20 g per day;
- significant fluid intake - up to four liters per day. In addition to water, you can drink green tea, sugar-free coffee;
- competent planning of energy consumption for the week.
The signs of ketosis are:
- natural loss of appetite;
- burst of energy and mood enhancement;
- the appearance of the smell of acetone from the mouth and body;
- detect the presence of ketones in the urine.
Testimonials from doctors about the disadvantages of the keto diet
The keto diet is categorically contraindicated in fermentopathies (conditions with a deficiency of enzymes that break down fats and proteins), in chronic adrenal insufficiency, in chronic hepatic and renal insufficiency. Such a load of protein and fat can be simply unbearable for people with similar conditions.
Diseases of the liver, pancreas and gallbladder can also worsen or first appear on a keto diet.
A keto diet is also not suitable for people with high cholesterol levels, as it will cause an increase in the formation of atherosclerotic plaques and, consequently, a deterioration of vascular conditions. Moreover, this method of losing weight is not suitable for some endocrinological diseases (for example, hypothyroidism).
But healthy people also need to be extremely careful when eating this type of food. Due to the shift in the diet towards protein and fat, the gut's microbial landscape can change. An excess of protein and a lack of fruits and vegetables can cause unwanted microflora to grow in the intestines, leading to bloating, constipation and indigestion. Again, due to the restriction in the diet of fruits and vegetables, one can naturally be afraid of hypovitaminosis and the lack of some trace elements, which in turn can lead to a decrease in immunity.
There is only one conclusion: before deciding on a keto diet, it is necessary to consult a competent specialist on the subject whether it is safe for you, taking into account the anamnestic data. And if you decide to stick to a diet, you will still need a current monitoring of the patient's condition to prescribe vitamins, trace elements and probiotics, if necessary.
Summary:
- The low carb regimen is noteworthy because it is scientifically grounded and empirically proven to be effective.
- Compared to low-calorie protein diets, the results of such a system are more humane in relation to the physical and mental resources of the body.
- In the course of a diet, calculating the layout of the tables for each day and purchasing the necessary quality products is not difficult.
- Such nutrition practically does not impose restrictions on the usual way of life.
- Suitable for both men who do hard physical work and are used to eating a lot of meat, and for women who solve their aesthetic problems.
- Additional results of the diet are the prevention of pressure surges, the normalization of cholesterol levels and the improvement of brain function.